Is there anybody from the Pinoy Runners who ran the Singapore Marathon who was able to beat my MILO National Finals finish time of 3:48:32 hours? Please leave a comment and your Team Bald Runner T-Shirt and 2009 Wall Calendar will be given to you.
Tag: Running
Open For Membership #2
After I have opened the membership of Team Bald Runner to everybody, I received positive feedback and application for membership from runners in the team’s blogsite at www.teambaldrunner.wordpress.com. My staff was able to make a list of the applicants and their respective e-mail address.
As I met and talked to some members of the Hardcore Group and friends for the past days, I got good comments and possibilities for new “ideas” and “services to offer” by Team Bald Runner.
As response to such feedbacks, I have added “Pages” to the site and for us to answer some of the concerns of the applicants. Please find time to check them and leave your comment/s.
A Walk To The Podium (Again!)
Race Report: 25th RUNNEX Executive Classic 10K Run @ UP Campus
This famous race among professionals and executives was my second race last year after resuming my running career after years of not joining road races and running long distances. It was my first time then to run inside the UP Campus and I planned to improve my time from the 2007 Animo Run held at Mall of Asia with a time of 55+ minutes for the 10K race. In last year’s RUNNEX Executive 10K Run, my Casio Watch registered a time of 52:07 minutes and placed No. 22 overall. I did not win any award or raffle gift after the race.
Last month, I requested my staff to register me for this year’s 25th RUNNEX Executive 10K Run with the thought of improving my last year’s finish time for the 10K distance and at least, have a chance to be called to the stage for the podium honors. After those “progression” runs and speed runs at the ULTRA Oval Track, I know I could attain my objectives for this race. I wanted also to surpass my 100% effort (as a result of my speed’s “diagnostic” test run) which is translated to 4:51 mins/km pace in this road race.
With Amado aka reineir6666, the Race Walker who is slated to compete in a 12-Hour Race Walking Event in Kuala Lumpur, Malaysia this coming 13-14 December 2008. His training included daily 2-hour intense race walking at the ULTRA Oval Track and weekend road races in Metro Manila. Good luck, Amado!
I arrived at the UP Campus at 5:35AM and I started to have my warm-up and stretching. A group of runners from the Fairview Running Club called my attention and requested some photo-ops with me while I was having my warm-up. It was nice to see these runners who had been serious in their training and always present in almost all the races in and outside Metro Manila. I also had a chance to meet, chat, and have some photo-ops with Amado, the Race Walker; Annalene aka The Meek Runner and her husband. After some announcements and information about the UP Campus and about the route of the race, the National Anthem was played and we were warned that the race would start in 5 minutes.
At the Start Area, I was beside Totoy Santos who was one of the top 10 finishers of the 10K race.
As scheduled, the 10K race started at 6:30AM and the other lesser distance runs started later after few minutes. As soon as the gun went off, I immediately took my running space and started to maintain my 100% effort pace only to find out that my GF 305 was registering a faster pace. My pace became faster at 4:28 mins/km on the 2nd kilometer and I felt comfortable. Runners who overtook me on the 1st kilometer slowed down and I just maintained my pace with the thought of not slowing down less than my 100% effort speed. My 100% effort is pegged at 4:51 mins/km and I don’t want to be slower than this pace during the race.
I was about to finish the 1st 5-K loop at this point with a pace of 4:29 mins/km
As the race progresses and the 10K runners would run twice in a 5K-loop, my GF 305 registered a time of 23:00+ after the 1st loop and I was confident that I could improve my 10K finish time and maintain a pace faster than my 100% effort. Two runners from the 34-44 yrs old age category passed me before the Km-6 mark and I tried to keep pace with them up to the finish.
This picture was blurred as my pace was faster than the shutter of the camera!
A day before the race, I went to the UP Campus to run one loop of the race and I was surprised to see my GF 305 registered a distance of 5.12 kms and from there I expected that the distance of 10K race would be longer. True enough, I finished the race in 48:27 minutes for the distance of 10.24 kms (GF 305 data) and placed No. 15 overall. However, after deducting my time in running the excess of 240 meters, I could have finished with a time of 47:19 minutes! Comparing from my last year’s results—finish time of 52:07 and placing No. 22 overall—this road race resulted to a faster time, shaving my time by 3:40 minutes and placing among the top 20 overall finisher.
Looking at the data registered by my GF 305, I finished the race with an average pace of 4:44 mins/km which had surpassed my 100% speed effort of 4:51 mins/km and minimum/maximum Heart Rate of 158/170 bpm. I think Coach Ferdie should give me another “diagnostic speed test” for a new finish time goal.
A pose at the stage/podium as Champion in my age category with Mr Disini, the President of the RUNNEX Club
To top it all, I won as the Champion (again!) in my age category and earned another walk to the stage for the podium honors and a Champion’s Medal.
To Pinoy Runners In Singapore: Recovery Begins After Crossing The Finish Line
I am sure you will be doing some of these predictable actions once you cross the finish line of your marathon race:
Crying. You will be crying because of the pain and soreness of your legs; you are crying because that is how you express happiness for finishing the marathon after months of training and your tears are the “tears of joy”; or you are crying because you could have done the race at a faster time; or you are crying because you survived and finished the race.
Drinking anything, from water to sports drinks to beer!
Eating anything you can see after the finish line.
Laughing or Smiling for the Cameras (courtesy of Marathon Photos)
Lying down and taking a nap as if you want to be brought to the hospital immediately
Promise to yourself never run again a marathon distance
Throwing Up
Removing your wet shoes and socks to find out if you have blisters
Exchange stories to your running mates while your sweat is dripping
Text your friends and relatives in the Philippines
Look for running mates and friends for photo-ops with the Finish Line as the background
Go back to the Hotel Room to Post Your Race Report in Your Blog
Go back to your hotel room, take a shower and sleep
Meet with running mates and friends in a restaurant and eat as if it is your last meal.
To have a faster and better recovery, the following are the recommended things to do after crossing the Finish Line:
1) Walk as soon as you cross the Finish Line. Get your medal and/or certificate of finish; grab some bottled water and sports drinks and GU sports gel.
2) Rehydrate immediately by drinking as much water and sports drinks as you can. Your gauge or indicator of how much would you drink is approximately the loss of body weight after the race. If the color of your urine is yellowish, it means you need more water. Continue rehydrating until such time that your urine is almost colorless. Continue moving or walking while rehydrating.
3) Refuel immediately by eating food rich in carbohydrate like bagel, bread, fresh fruits, chocolates, bananas, pretzels, and other foods available after the finish line. You can take also some GU sports gel for your muscle recovery. Continue moving or walking while refueling or eating. Such walking should last from 15-20 minutes.
4) Change your wet running kit to warm clothes to prevent your wet attire from drying with your body.
5) Remove your shoes and socks and check for blisters and toenails. Have your blisters or any foot injury treated immediately by medical personnel at the finish area. Use a more comfortable sandals to relieve your feet from your running shoes. Still keep on moving and walking.
6) Do some stretching to loosen your leg muscles and body. If there is free massage at the finish line area, take advantage of this offer in order to loosen some more of your tired muscles. After stretching and massage, look for your friends and hang around with them and celebrate. You can now txt or call your friends while stretching or talking to your friends. If you plan to meet with your running mates and friends in one of the restaurants to have more refueling and rehydrating, you can do it immediately after your stretching and/or massage
7) Once you reach your hotel room or home, force yourself to have a shower. Experience-wise, a cold shower or bath would be better than a hot shower. Studies show that a cold shower will prevent/control “bleeding caused by micro-tears” in our muscles after heavy workouts/strenuous activities like running a marathon distance. After a cold shower, wrap your body with the hotel’s bathrobe or wear something that is made of cotton.
8) Elevate your legs if you decide to take a nap or sleep after your shower. While blogging (if you are using your laptop or notebook or blackberry), you can still elevate your legs.
9) After 4-6 hours of sleep or rest, you can do a “shake-out run/shake-out walk” which is a short run/walk that you take the afternoon or evening after a morning race. Run or walk anywhere from 10 to 20 minutes and no more than that.
10) Continue refueling and rehydrating during your dinner. Sleep at least 8 hours on the night after the marathon race. If you have a hard time getting to sleep, get the services of a professional masseur.
11) On the following day after the marathon, jog at least 30 minutes for your “active recovery”. This will accelerate the time of recovery for your tired leg muscles.
12) If you are presently undergoing the “speed training” of Team Bald Runner at the ULTRA Oval Track, report to your coaches for next Tuesday’s speed workout.
Note: If you decide to run your next marathon race in the future and want to improve your finish time, please visit www.teambaldrunner.wordpress.com and register your name, age, and e-mail address in the comments section to become a member of Team Bald Runner and our coaches will provide you with your next marathon training program.
My Stories About Singapore
Singapore: The Most Honest & Disciplined Country In The World
Sometime in November 1999, Ernie B, Jun, E and I had a chance to visit Brunei and Singapore on official capacity. We were part of an Official Delegation of the Philippine Army to attend the ASEAN Armies Rifle Meet in Brunei. On our way back to Manila, we dropped by Singapore for two days on the invitation of one of our classmates who was then the Defense Attache of the Philippines to Singapore.
On our second day, our host invited us to play a round of golf at the Sembawang Golf Course which is a military golf course run by the Singapore Air Force. The golf course is very accessible from the city and main thoroughfares. We were in one golf flight and started playing after lunch. I can still recall that the golf course was clean and well-maintained. After playing five holes, the siren or horn sounded off at the golf course which served as warning that plays should be stopped due to thunderstorm and lightning. It started to rain and we had to go immediately to the clubhouse.
At that time, we were using golf carts and we did not had any caddies. We had to carry our selected clubs in approaching the putting green. On the last hole that we played before the rain and thunsderstorm, I carried my putter and my pitching wedge towards the green. I just finished putting my ball to the hole when the horn/siren sounded. I immediately ran towards the golf cart as the rainfall became stronger. We proceeded to the Clubhouse to wait for the rain to stop.
For almost one hour, the rains and lightning did not stop and we just waited and spent time at the clubhouse resting and talking with one another over a glass of beer. We finally decided not to pursue with our game and went back to our hotel. On the following day, we were on our way back to Manila.
After a few days in Manila, I played a round of golf with Ernie E and to my surprise my pitching wedge was missing from my golf bag. I immediately tried to recall the last time I used my golf set and it came to my mind that I left my pitching wedge at the fifth hole at Sembawang Golf Course in Singapore.
With the hope of recovering my Hirohomna Pitching Wege from Singapore, I called my classmate in Singapore telling him that I left my pitching wedge at the golf course where we played when we were there. After a day, he gave me a positive feedback that he was able to recover my “lost” pitching wedge.
I finally got back my pitching wedge when the Commanding General of the Phlippine Army and his Party visited Singapore in an official visit three months after I played golf in Singapore. The Aide-de-Camp of the Commanding General hand-carried my pitching wedge during the plane flight from Singapore to Manila.
This is an experience to prove that the Singaporean are the most honest people in the world. I was very thankful to my classmate who was then the Defense Attache in Singapore. Military officers who were assigned and took their military “schooling” in Singapore would attest to the honesty and discipline of the Singaporeans. How I wish Filipinos are as disciplined and honest as the Singaporeans.
My Insights About Running In Singapore
The population of Singapore is approximately 5 Million (to be exact 4.85 Million) which is almost the same population of Metro Manila but let us leave such comparison up to that point.
Are you wondering why the 2008 Standard Chartered Singapore Marathon has a record-breaking 48,000 runners to include the lesser distance routes as compared to the Philippines Marathon Races (like Pasig River Heritage & Milo Marathon Elimination Race) which each race can only muster a maximum of 5,000 runners for the marathon? Talking about population, the Philippines has a population of almost 85 Million while Singapore has a population as big as Metro Manila of about 5 Million. How come that the Philippines’ biggest marathon event could only muster a maximum of 5,000 runners to include foreign runners?
The safest answer to this question is because we are a poor country and Manila’s majority population belongs to the poor and these people could not afford to buy running shoes and other running needs. But then again, if you think of Kenya, Nigeria, Ethiopia and other African countries, Manila and Philippine economy and living conditions are far better off than these countries. And these African countries have better runners and most of them had garnered numerous Gold Medals in the Olympics.
So, what seems to be the problem why we could not entice the populace to run? It seems that the MILO running program, the government’s program “Sports For All”, and other Physical Fitness Programs of the Government and Corporate world are not enough to increase the number of runners?
Please leave your comment/s or idea why Singapore could muster a bigger crowd of runners than the Philippines in a single marathon race?
My Last Trip To Singapore
On my official visit to Indonesia in 2004, Singapore’s Changi Airport was our “jumped-off” point after coming from Manila bound to Jakarta. It was a short wait at the airport for our flight to Jakarta. However, on our way back to Manila after coming from Jakarta, our party had an 8-hour waiting time for our connecting flight back to Manila.
It was a time to visit and shop at Orchard Road. I bought DVDs and CDs not available in Manila in the biggest video/audio store I’ve ever seen and books about military history and books written by former Prime Minister Lee Kuan Yew in one of the biggest bookstores in Singapore.
We ate lunch in one of the Chinese Restaurants along the Orchard Road and bought some Ashworth Golf shirts in one of the department stores.
Singapore is clean and orderly. Smoking in public is strictly prohibited. Vehicular traffic is no problem and and everybody is following the traffic rules and signs. Their main streets have wide sidewalks where you could not find any vendors.
Note: If you want to be a member of Team Bald Runner, please register by sending your comment stating your name, age, and e-mail address at www.teambaldrunner.wordpress.com.
A Comment From RunDmoon
RunDmoon is one of the regular readers and “commentor” in this blog and I met him during the Adidas KOTR Run somewhere at Km-11 post during the race. He greeted me and we exchanged a brief conversation. While running, he told me that “I look so tall in my pictures but I look more handsome in person”. I just laughed and said “Thanks”. I tried keep in pace with him and two other runners but they were on a blistering pace and I just simply maintained my pace. However, he made a parting words of joining the Bataan Death March 102K next year.
He made the following comment on my post where I PRed last Sunday’s Milo National Finals Marathon:
Hi BR. Can i request a post? I always notice from your posted pics that you are wearing a rolled scarf on you neck. Is that your anting-anting (amulet)? Also, you are wearing cycling shorts in most of your runs. Are there benefits of wearing a tight shorts? Are you trying to make a running fashion statement?
BTW, i’ve reached 999km today. I started Sep 29, 2008. Thanks for the inspiring people to run.
I will answer the first question about the rolled scarf or “bandana” on my neck. When I witnessed the start among the elite runners of the 2008 Badwater Ultramarathon Race last July, I observed that most of the ultramarathoners were wearing such scarfs on their neck. These scarfs are special scarf where a runner would roll into them pieces of “dry ice” that would keep him/her cool during the run/race with 110-125 degrees Farenheit heat along the desert. This was the “secret” of the early ultramarathoners in the early edition of the said ultramarathon race. Some of the ultra runners would simply tie the bandana on their necks to protect their nape from the heat of the sun. Others would simply tie around their head or forehead to catch the sweat dripping from their head. As for me, the rolled bandana/scarf is used as a “catcher” and “absorber” of my sweat from head, making the whole scarf as my “neck cooler” during road races. However, in my past posts, I suggested that those runners intending to run the Bataan Death March 102K would also use such bandana in their runs (training or races) to show support for the said ultramarathon event.
On your question about my running shorts. I am having a “chafing” problem when I use the regular running shorts (with side slits & at least 2 inches inseam) and lately, I only use this kind of running shorts during my training workouts. However, when I use this kind of shorts, I saw to it to apply petroleum jelly or Body Glide on my groin area or inner side of my upper legs. When I run on trails, I use the trail shorts (with pockets and longer inseams with at least 5 inches long). However, I usually use a BIKE compression shorts as my underwear. While I was in the US running those trails in Bulldog and Mt Wilson, I observed that there was a pain (not severe) on my left hamstrings and I tried to look for the famous CW-X compression shorts which has some positive testimonials from runners and triathletes with problems on their hamstrings. Not been able to buy one which is fitted to my size and for my needs while I was in the US, I tried to look for my old BIKE compression shorts which I bought in the early 90s and I was able to locate them and presently using them with my trail shorts. Since my arrival from the US last September, I prefer to use the biking/compression shorts rather than the regular running shorts because of the “chafing” problem; I feel like an “elite” athlete when I am wearing such during races where I can lift my knees higher and thinks that I am “aerodynamically” efficient when wearing it; the compression shorts absorbs more of my sweat rather than my sweat going down to my socks and shoes; it can keep a bottled water or Propel tucked in on my back; the tight feeling the shorts gives to my butt and upper leg muscles gives me the confidence of not having any problems of pain or cramps; and lastly, I wear a compression shorts if I feel I could break a PR for the said race.
Fashion statement? Following one of Machiavelli’s Laws of Power, “Court Attention At All Cost”, I am a believer/follower of this law. Dress up properly and approriately to gain respect and attention…and let your appearance do the talking.
Congratulations for being one of the finishers of the “1,000-Km Club”. You will be the 7th runner to be awarded the Finisher’s T-shirt from the Bald Runner. That was an incredible feat on your part to finish the distance in two months! I am sure you are truly preparing for the Bataan 102K Ultramarathon! Just leave a comment where I could possibly award your prize with the proper photo-ops.
The Bald Runner is always here to be of service to the running community and to everybody. Keep on running and run faster!
Open For Membership
The Team Bald Runner is opening its doors to non-elite runners to include beginners effective today. The youngest applicant should be at least 12 years old.
The primary aim of the Team Bald Runner is to promote running to everybody and guide each member to attain their personal goal by adhering to the concept of “training as a group” with IAAF certified coaches who will develop each runner’s potentials to be able to adhere to an active lifestyle and also be competitive in running.
I would like to emphasize that the Team Bald Runner is non-profit group, however, we will be asking each member for a membership fee which will cover the costs of training, uniforms, and other administrative needs for the group. The annual fee is P 2,000.00 which could be paid on installment basis, P 500.00 per each quarter. I hope that we could come up with a quarterly publication for the Team in the future.
Please feel free to send your comments. For those who are interested to join, please visit www.teambaldrunner.wordpress.com and register through your comments stating your name, age, and e-mail address. If you are living overseas, we can communicate with you through e-mail and send your running workout/program.
Tips For Pinoys Running The Singapore Marathon
Tips For Pinoys Running The Singapore/Macau Marathon
1) Think Positive—After training for so many months, you are going to Singapore for the sole purpose of running the 2008 Standard Chartered Singapore Marathon and your goal is to finish it. Whether it is your first marathon or not, you must come home with you the bragging rights that you have finished the marathon distance, an international marathon race at that. You should think as a “warrior” who have trained; honed his skills; developed a strategy; and have the desire to win the battle. Remember, the enemy here is yourself and the route. Don’t be pressured by the other runners as they might ruin your established and planned strategy and your desire to finish the race..
2) Stick to Your Race Strategy—If you have trained in your long steady runs for a faster first half than the last half of the full distance you ran, then you are doing a “positive-split” and if you are comfortable doing this kind of strategy, then do it. However, if you are slow starter with a slow pace on the first half and you get faster on the last half of the distance, then go for a “negative-split”. But mostly, I recommend the even-pace strategy basing from my past experience running the marathon distance. Knowing your training “average pace”, you have to stick to such pace, plus or minus 15-30 seconds. The other variation of the even-pace strategy is to be able to divide the marathon distance into segments like every 10 kilometers—making the distance into 4 segments with every segment being designated with a time to finish it. For example, if you are running an average pace of 5:30 mins/km, you should be able to reach the 10-K mark within 55 minutes or less; you should be able to reach the 20-K mark within 1:50:00 hrs, and so forth up to the 40-K mark. If you want to divide the marathon distance to 5K segments, you can do it, too! But be sure to to reach such distance within the time you have planned.
3) Stick to your training “routine”—You should be able to stick to your training and pre-race “routine” here in the Philippines. We will start with your running kit/apparel. Be sure that you had been using your running kit (shorts, singlet, running shoes, sunglasses, Ipod, visor/cap, etc) during your training and previous road races. Remember, you are going to Singapore to run & finish the marathon, not as a Fashion Model and/or Elite Runner sponsored by a Shoe & Sports Apparel Corporation! It should be a part of your morning pre-race routine to have your BM (Bowel Movement). Drink something “hot”—coffee, tea, milk, or chocolate so that your digestive system will force your waste to come out! I’ve been doing this during my entire life where a BM done once I wake up gives me a “non-stress” day ahead of me. After taking your crap, take a shower to make you cooler and more relaxed. Wear your running kit making sure to put/apply petroleum jelly or Body Glide on your groin area and upper arms (& nipples, for men) where chafings usually occur. If you are staying in a Hotel with a free breakfast, forget your buffet breakfast and stick to your “pre-race routine” or else you will have some problems along the way. You will have the time to eat a lot after the race. This is what I eat for breakfast before marathon races. I usually eat one serving pack of instant Quaker Oatmeal mixed with hot water; one boiled banana or ripe banana; one hard-boiled egg with little salt; and one cup of Ensure. Don’t forget to drink water while on your way to the Starting Area.
4) Stay “light”—Wear a running kit that is light—light shoes & socks (that is your training or racing shoes & socks you had been using in past road races!) and light shorts & singlet. Leave your water belt behind. You are running in a “First World” country and I am sure the water stations are filled with “clean” water and sports drinks! I suggest you leave also your Ipod, cellphone, and camera in your room or car. These are additional weights to your body while running.
5) Sports Gel & Sports Bar—With my past experience in ultramarathon, marathon and trail running, I value the presence of sports gel or “GU” and/or sports bar inside my shorts’ pocket. My son and daughter, John & Jovelle, taught me a technique on how to carry at least four (4) pieces of “GU” while running. You can follow the following steps—(1) Punch a hole on the uppermost part of the packet, (2) Insert or tie a rubber band on the hole, and then (3) Insert your hand on the rubber band with the band staying on your wrist. The tied “GU” should either be dangling on your wrist but I suggest you should hold the “GU” with the palm of your hand while running. If you want to drink water, just release the “GU” from your hands and let it dangle on your wrist while you are holding your drinking cup. I usually take in one (1) “GU” (my first) at least 10 minutes before the start. I take my 2nd GU at the 11-K mark; my 3rd GU at the 22-K mark; and my last at the 32-K mark. Eat the only Power Bar on your shorts’ pocket after taking in your last GU. These will give you the much-needed strength on your last 10K of the race. (Note: If you have time, buy “ROCTANE” by GU. It gives more energy than the ordinary GU as this is designed for ultramarathoners. It has more caffeine in it and it costs more!!!)
6) Water & Sports Drinks—Take a sip or two of water in every water station (without walking while drinking). You should be able to slow down your pace (but still running) when you pick up your water cup and be able to drink the water while running. I know that the Singapore Marathon will have a very long table where water and sports drinks will be available. If the water cup is being handed to you by the volunteers, it would be better to make a signal (look into the eyes of the volunteer) and lift your arm/hand towards the cup. Before reaching the 30-K mark, you should start drinking Gatorade or any sports drinks for the replacement of your electrolytes. Remember, take a sip or two of water in every water station along the route.
7) Muscle Cramps—If you feel you have the tendency to have muscle cramps on your legs, slow down with your pace and keep on running in a relax manner. If you have muscle cramps during the race, that means you lack the mileage in your training and distance for your long steady runs. It also means that there is tightness in your leg muscles. Make sure that you had your massage at least 2 days before the marathon race. If you could have experienced running at least 42K in your long steady runs or “runabouts” in your marathon preparations, you could have determined or tested if you have the tendency to have muscle cramps. Elite runners are silent and keep this their “secret”—they run at least 50K during their long steady runs! As I said, nobody is preventing you from running the marathon distance during your long runs. “Think out of the box” or better yet, “remove the box” entirely!
8) “Speed Training” Tips—After two weeks of speed training with the coaches of Team Bald Runner, the voice of Coach Salazar keeps on reminding me his tips which I haven’t encountered in running books and magazines and these are very basic. His constant reminders are—“run along a straight line” ( if a runner gains at least one inch every stride if he/she runs a straight line and if one stride is equivalent to one meter; a runner, at least, gains a distance of 42,165 inches for the whole marathon distance which is equivalent to 1,071 meters, that’s one kilometer, making you faster by more than 5 minutes; stay “light” on your footstrike using your midfoot ( you should be able to minimize the “heavy” sound of your footstrike with the ground while landing on your midfoot); establish and maintain a cadence of your stride ( I usually count 1-20 or up to 50, repeatedly, every 4 steps or simply play in your mind repeatedly, the words “New PR” or “Sub-4 Finish” as your running mantra; and take a direct route on curves and winding roads (your eyes should be set towards the shortest route along the road). There are other “reminders” or terms from Coach Salazar which could be explained better by him like “clawing”, “pawing”, “volting”, “braking action”, and others if you decide to attend our speed training.
9) Always look forward and maintain a relaxed running form—After running 20-25 kms, I have the tendency to experience some muscle cramps on my core muscles and legs if I try to turn my body/head to look on the runners beside me or on my back who are tailing me. During the Pasig River Heritage Marathon last February 2008, I experienced this situation as I turned my body looking at runners beside me and those on my back. It is hard to visualize how the body would be seen with the body moving forward while my upper torso would be turning to the right or left or even a more than 90 degree-angle turn towards the back while running. If I do these unnecessary movements, muscle cramps would occur. Since then, I see to it that I run without turning my body or my head and maintain a straight-look ahead of me.
To all the runners participating the Singapore Marathon and Macau Marathon, good luck and have a safe trip. I might not be able to watch you on the TV or monitor the webcast of this event on the Internet but I wish you a nice, enjoyable and memorable international marathon race. On this day, I might not be watching the DL Hoya-Pacquioa Fight but I will try to find out if NHK of TV Japan will be featuring a live telecast of the Fukuoka Marathon. By the way, if you have a chance to shop, buy your copy of the book, “Run Faster” by Brad Hudson.
Send Your “Used” Running Shoes To The Philippines…Not To Other Countries!
Yes, send your “used” running shoes to Bald Runner of the Philippines and not to Africa and other countries.
It was timely that I received donated slight “used” and “used” running shoes from Good Samaritan and supporters of my Project Donate A Shoe for the month of November. The following were so kind enough to support this advocacy for the month of November 2008:
1) Wayne Plymale aka SFrunner, who arrived to the Philippines for a brief visit on the 2nd week of November, donated a slightly used ASICS Landreth running shoes.
2) Amado Castro, a businessman who daily practices his skills as a race walker at the ULTRA Oval Track, donated two (2) running shoes.
3) Charlie Chua, a runner and a RP Dragon Boat Team member, donated three (3) pairs of his old running shoes which are slightly used.
4) Del Quevedo of Walnut, California, who sent a Balikabayan Box filled with Road Race Finisher’s T-shirts, running apparel, and twenty-eight (28) pairs of “used” but still reliable running shoes.
After the MILO National Finals Marathon, our Project Donate A Shoe Booth was established along the sidewalk at the side of the Quirino Grandstand and luckily, we were not “bumped-off” this time!!!.
The following pictures speak for the need of our runners for those “used” running shoes from the more fortunate runners and from those Good Samaritan and our running friends across the seas.
This is a group of people and runners who lined up for screening before they are finally given the donated shoes. Only legitimate runners were given the donated shoes.
I had to request Coach Salazar to properly screen the recipients as more people were lined-up than the number of running shoes to be given.
Finally, this runner is finally parting from his old shoes after using them for the past 5 years!
This young runner is smiling knowing his ?????? shoes is going to be replaced with a better one.
Manong, you are using a different shoes not appropriate for running! This guy is 71 years old and he is still running strong. After he received his “new” shoes, he was still looking at his old shoes as if he did not want to part ways with them which he had been using since 2001.
This is one of the top runners from Sta. Rosa, Laguna whose old shoes were full of adhesive “rugby” glue on the sole and upper mesh parts of his shoes.
This runner is 76 years old and the oldest recipient of the donated shoes. He finished the 10K MILO Run.
Standing beside me is Mr Ben Capili, a retired Colonel of the Philippine Air Force who is based in Chicago, USA. He usually comes here to the country during winter time in the USA. He is also involved in the same project where he brings home “used” running shoes to be distributed to the runners in his community.
These were the old shoes replaced by those shoes donated by DelQ, Amado Castro, & Charlie Chua. A million thanks to you and to the rest of my supporters in this Project Donate A Shoe.
New PR: 3:48:32 Hrs @ MILO Finals
What can I say? It’s a miracle! But this is a product of hardwork, commitment, patience, and discipline!
After a warm-up and the usual stretching, I met the “Hardcore Group” who planned to have a “fun run” (not as “bandits”) at the pre-designated place and we wished each other good luck. And we some photo-ops as Jonel aka Bugobugo85 was the overall planner of this event. Jonel aka Bugobugo85, Dr Joe aka The Loony Runner, Jerry aka High Altitude, Philip aka Foreign Runner, Jay aka Prometheus Cometh, Lester, George, and Nico were there.
The Hardcore Group turned their backs at the camera before the start but they earned their PR times and 42K Finisher’s Medal. These guys are really “funny & crazy”!
The race started at 4:27 AM and we joined the other Finalists for this MILO Nationas 42K. I had a brief “pep talk” to the runners of Team Bald Runner to include the defending champion, Cris Sabal, minutes before the start of the race. As the street was still dark, I just maintained my easy pace which I practiced on the oval track of about 5:30 mins/km and maintained such pace up to the finish line.
At Lawton Avenue going to Bayani Road…
The whole marathon was just an easy run for me without much pain with my leg muscles. I could not believe that I did not have any trouble along the way. I decided to run the race as light as possible—I did not bring my Nathan Water Belt; I used my NIKE Lunaracer with lightest socks that I have; and my first time to use my new “customized” Oakley glasses which I ordered from my family in California. For the first ten kilometers, I drank my water from the water stations and those hydration gave me the much needed water at the start of the race. Once I entered The Fort, my support staff was already there ready to give me bottled water and Gatorade drinks I needed. After coming from the Heritage Park and about to reach Lawton Avenue on my way back to the Finish, I asked my staff to hand me the oatmeal that instructed them to prepare. I ate the oatmeal on a styro cup, while running, and that gave me my much-needed source of energy for the last 11-12 kilometers!
Philip aka Foreign Runner was the 1st member of the Hardcore Group to reach the Finish Line!
Jerry aka High Altitude got also a sub-4 hr PR finish time on this MILO Marathon, his 2nd Marathon race!
Jonel aka Bugobugo85 and George of the Hardcore Group along Bayani Road. They got also their PR.
This guy was tailing me from The Fort up to Roxas Blvd but he was not able to overtake me up to the finish line. He had all those motorcycle escorts and cameraman beside and infront of him. He must be a VIP of MILO Philippines.
As I reached Roxas Blvd from Buendia Ave, my GF 302 registered a time of 3:20+ hours and Capt Espejo was there telling me that I could finish in sub-4 hours as the distance was only 4+ kilometers to the finish line. I just maintained my pace, reminding myself to run “on a straight line”; to be “light” on my midfoot strike; and stay relaxed. And these are the things that we are telling to our students in our speed training for the past two weeks!
Finally, the finish line was there! The digital clock at the Finish Line registered a time of 3:48:30 hrs but my GF 305 registered an additional time of 2 seconds. Later, I found out that I had an average pace of 5:29 mins/km for the whole race with a distance of 42.1 Kms.
The Hardcore Group; Capt Ferdie Espejo; Coach Satur Salazar; Team Bald Runner—Cris Sabal who won 1st Runner-Up Overall & Marecil Maquilan who won also 1st Runner-Up Overall. Each runner got a cash prize of P50,000.00
It was a nice run and a fulfilling one to end my 2008 running season.
I would like to mention my thanks to the female runner, Bib # F 164, who paced with me for the first 15 kilometers. You are really a strong runner!
To the Hardcore Group, they all have also their PR times for this marathon race and you will read their experiences and pictures in their respective blogs.
To those who will be going to Singapore for the Marathon this coming Sunday, beat my time and you will earn a 2009 Wall Calendar from Bald Runner! Good luck and have a safe trip!
Bald Runner 
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